The following exercise will be built into a perfect total body workout for amateur athletes to build their bodies and prevent injuries as they participate in their chosen sports. They are chosen because they can be performed at home or in the field without a gym and equipment.
They could be used in a careful way to build maximum muscle as a bodybuilding workout BUT that would be a different story.
The exercise include (but are not limited to) :
Squats, ( VAR. Narrow Squat) , Squat jumps, Good Mornings –(straight legged deadlifts) ,
Heel Raises, Toe Raises, Sum Squats, Push-Ups, Burpees, Lunges, Step Ups ,Plank
Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.
SQUATS [quads, hips, butt]
A) Start in a standing position , FEET- Armpit -width apart, toes down and heels slightly off ground (in bare feet for best feel) , arms relaxed at your sides.
B) Proceed into a squat by bending your knees and with pressure on ball of your feet -(don’t press heels into ground)
C) Without pausing or bouncing, return to the starting position by straightening your legs and relaxing your feet (don’t lock knees or press heels into the ground).
-Use your arms for balance and to maintain posture.
Breathe smoothly INHALE down/EXHALE up
: use ¼ or ½ squats as you get started and get stronger
VARIATION: Narrow Squat– feet directly below hips and butt- all other directions the same(targets different muscles)
Same as above but add a jump C) Jump up after returning upright. This a is a relaxed jump and you shouldn’t need shoes for this
GOOD MORNINGS –(straight legged deadlifts) [hamstrings, butt, back]
A) Start in a standing position, Feet at Hip width.
B) With head up and eyes forward, bend (with straight legs) and Touch your Toes
C) Tense your ABS as you reach for your toes, and use your Butt and Hamstrings to lift
If you can’t touch your toes, reach as far as you can without straining.
D) INHALE down, EXHALE up.
BENEFITS: This exercise will strengthen and lengthen the glutes (butt muscles) and hamstrings. There will also be an impact in the core/torso and lower back.
A) Stand on step or curb- with toes on the edge and heels hanging off
B) Slowly drop heels down pause and lift slowly
C) Repeat several times (options- turn feet IN and/or turn feet OUT ; to focus different parts of muscle)
A) (barefoot) walk around room with heels-only on ground
B) OPTION- while sitting, curl toes up toward knee as far as possible( hang shoe on toes for resistance)
A) Stand with feet slightly wider than shoulder width- toes POINTED out
B) Squat down to a spot parallel ( or higher) floor
C) Maintain a firm/stable and upright posture
D) Pause briefly and return- slowly
BENEFITS- Strengthens thighs and hips in a different range and focuses strain on the sartorius muscle which stabilizes leg and supports the run and can limit pain from other issues.
A) Lie on the floor face down and place your hands at shoulder width then press up and HOLD your torso up at arms length. (this is also a variation of The PLANK position)
B) Lower yourself downward until your chest almost touches the floor as you inhale.
C) Now breathe out and press your upper body back up to the starting position while squeezing your chest.
D) A brief pause at the top contracted position,- engages the CORE then begin to lower yourself downward again for as many repetitions as needed.
A) Start in a standing position , FEET- Hip/Armpit -width apart, toes down and heels slightly off ground , arms relaxed at your sides
B) Squat down , lean forward at bottom, place hands on ground in front, shoulder width apart
C) Kick feet back and together
D) Jump feet forward
E) Stand up to complete the Squat
Breathe comfortably throughout, as if running. This is a total body exercise and will have you BREATHING.
BENEFITS: This is a Total Body movement- hips, butt, thighs, shoulders, chest, hands, feet all benefit. Lungs and heart can really benefit from the aerobic/anaerobic possibilities of this movement. (If you add a pushup during the down phase you expand the muscle impact. *8 Count Bodybuilder)
LUNGES (standing )
A) Split legs- Right leg forward- Shin vertical; left leg stretched back
B) Slowly drop back knee to ground and stand back up
C) Do several repetitions and reverse feet
D) Repeat reps after feet reversed.
Perform slowly and stay in place- walking or forward stepping lunges put a lot of strain on the knee and all the connective tissue.
A] Stand up straight and upright behind a platform or step This is your starting position.
B] Place the right foot on the platform. Step up on the platform by extending the hip and the knee of your right leg. Pressing the foot “through” the platform; lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out / exhale as you execute the force required to come up.
C] Step down with the left foot by relaxing the hip and knee of the right leg as you inhale. Return to the original standing position.
D] Repeat for the desired number of repetitions and then perform with the left leg.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg .
1] Starting with the pushup position is the easiest way to get into the plank. – drop elbows to floor directly under shoulder with forearms/hands flat on floor .
2] Keep the torso straight like and Arrow or PLANK.- from toes to top of head
3] Head is relaxed and up but looking at floor
4] Curl Toes under, engage abs and glutes to remain Rigid
5] Pull belly button up to spine
6] Keep neck and spine neutral
7] Flex your abdominals and squeeze your glutes